Training & Nutrition - Basic Stretching

Can ayone recommend a few basic, essential stretches? I never do them and I never warm up, so, naturally, Im feeling a bit too much pain...

Should stretches come before or after the warm up? I always thought you shouldn't stretch "cold" muscles.

Thanks!

It is recommended to warm up before stretching. Current recommendations also include a 20 second hold per stretch.

You are correct that cold muscles shouldn't be stretched. It is mostly important to stretch after the ride however some like to pedal easily for about 10 minutes and then do a light stretch before hitting the pedals harder. I do this on hard rides. It's also important to do a full lower body stretch as all the muscles work together. Strech your quads, hamstrings, calfs, and lower back. Some also like to stectch the upper body. You can Google for detailed descriptions on how to do these strecthes.

Get off the bike, lean over, and touch your toes. Stay in that position for 30 seconds. Repeat a few times.

Alternative plan: include a little warm-up, but save the stretching for after the ride. Be easy, it's easy to overstretch tired muscles.

Here is a bike specific list (http://bikesourceonline.com/page.cfm?PageID=317), they're pretty close to what I like to do.

good website with lots of stretches.

http://www.frixo.com/sites/fitness/stretches.html

thanks for the links. Good stuff!

I had achilles problems, tried freelance calf stretches, but phys therapist, later on, decided my calf stretches were exacerbating the problem, gave me better indirect stretches and exercises to work it out (more slowly, albeit). So my main advice is, if you are having pain issues, go to somebody who knows more about it before self-treating takes you too far over the hill.

I'll be the first to make the thread interesting.

Stretch for the bike is nearly useless unless you are trying to help lessen pain for a SHORT time.

Any stretches recommended for people dealing with heel pain? I started biking when I had to give up running from plantar fasciitis/heel spurs. I have less pain now since I have decreased the pounding on my feet, but still hurt on occasion.

Thoughts?

stretch the posterior tibialis and secondarily the soleus muscle.

On your heal pain I would recommend you have someone fit you for a plantar fascitis boot and some orthotics for the shoes you use during the day and get a couple weeks of treatment to the area and that should do the trick

I HIGHLY recommend looking up iliotibial band stretches. Unlike other tendons/muscles, it can be stretched lightly before exercise while the body is not warmed up yet. Ive had lots of trouble with this, and dont want anyone else to have to go through the pain and frustration of ITB syndrome.

I'd add in foam rollers on your IT band too. Also, stretch your hip flexors.

I'd add in foam rollers on your IT band too. Also, stretch your hip flexors.

Yeah, forgot about the foam roller, dont know how i forgot it, ive got one literally right next to me as im typing this, haha.

Thanks for the info, folks. I already have some Rx Orthotics for my everyday shoes. They seem to be helping, but I still get some recurring pain. I think it may be more from spurs than PF. Got a couple of cortisone shots into my heels -- cannot recommend anyone do that -- worse than the actual problem. I take some Relafin (super Ibuprophin) each morning when the pain is bad.

I'll be the first to make the thread interesting.

Stretch for the bike is nearly useless .

Correct.

Correct.

How long have you been cycling, outta curiosity? and how often? I find that anyone who is any good at an endurance sport stretches. Not to be condescending by any means, but if someone rides 100 miles a week, I would hardly say they are qualified to say what would be the proper stretching regimine for someone who rides 400 miles a week (not that I do, but I am familiar with endurance sports, esp. running).

Anyone have the article written by USA Cycling with the study regarding that fact that stretching is basically useless for cyclists? It is for USAC certified coaches. Mine is at home and I won't have access until the weekend.

(Yes, I'm a coach).

Hehehe oh this should be good. Listen seriously there is probably only one bloke who knows more about cycling on this forum than Ed. One! (He's another aussie too ofcourse :))

I personally wouldnt be questioning him if I were you. :p

I was being polite as possible, no snickering needed. And I do question him, no matter who he is, if he says that no stretching is needed.

Anyone have the article written by USA Cycling with the study regarding that fact that stretching is basically useless for cyclists? It is for USAC certified coaches. Mine is at home and I won't have access until the weekend.

(Yes, I'm a coach).

Depends what you mean by useless. Will stretching improve your muscle/lung capacity? Of course not. But if you bike for 4 hours 3x a week and then don't strecth your hip flexors, you could be in for some very bad back pain.

How long have you been cycling, outta curiosity? and how often?

1. Since 1988.

2. near enough to every day for 11 years.

Yeah, forgot about the foam roller, dont know how i forgot it, ive got one literally right next to me as im typing this, haha.

Definitely +1 on the foam roller. You'll get more progress in 2 weeks than you will from a year of ITB stretches. But the first week or two is no fun. :cry:

Definitely +1 on the foam roller. You'll get more progress in 2 weeks than you will from a year of ITB stretches. But the first week or two is no fun. :cry:

Yes, definitely. If you do it every day, the first two weeks will be absolutely PAINFUL. If you do it only a few days a week, the first few MONTHS will be painful. But it really beats anything else you can do to loosen your IT band.

one of the pro coaches on Cycling Forums posted this s while ago.

Oooooo, controversial :p

the "discussion" continues here:
http://www.cyclingforums.com/showthread.php?p=1867046#post1867046


There is no compelling evidence that stretching prevents injury at all. I'm a bit surprised to see a pro-stretcher quoting the Honolulu study. The one being referred to (Lally 1994) found a 35% greater injury rate in people who *do* stretch, not the other way round. See:

http://www-rohan.sdsu.edu/dept/coachsci/csa/vol44/lally.htm

Equally, studies into distance runners show that flexibility negatively correlates with performance. See Jones 2002 and Craib et al. 1996.

The idea that hamstring tightness causes a loss in power is derived from a lack of understanding of cycling biomechanics. The knee flexor is actuallly *engaged* during the downstroke, although this seems counterintuitive to some. Just try holding your hamstring while you ride and you'll see what I mean.

Stretching before exercise causes an acute loss in muscle strength. Although this shouldn't bother endurance cyclists it's worth bearing in mind if you're a trackie. See:

http://jap.physiology.org/cgi/content/abstract/89/3/1179

At the moment just about the only positive evidence for stretching is that it might increase strength a little is done regularly, but again this is of little consequence to endurance riders. As far as improved (at least acute) recovery is concerned see:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15199225

These comments are in no way intended to knock stretching if someone is suffering from limited mobility, just that there is no evidence that it will help you go quicker if you're a fit competitive cyclist.
Hope this helps; if anyone's interested in the article I wrote earlier in the year you can find it on my website: www.science4sport.com

L.

Here is a bike specific list (http://bikesourceonline.com/page.cfm?PageID=317), they're pretty close to what I like to do.

That's from an awesome book on stretching (linked on bottom of page), they have routines for a whole lotta sports (running, Motocross, etc.), and some that aren't (table tennis).

Sorry, nothing to chime in on the debate on if you should stretch or not.

one of the pro coaches on Cycling Forums posted this s while ago.

I think it was discussed some here, too. There's a lot of it I can't argue with. Stretching before exercise *will* reduce performance. I find that stretching relaxes my muscles, which makes it good for recovery, not warm-up. After getting warmed up, the muscles become elastic enough. But for me, stretching is more about maintaining joint and spinal mobility, and it seems to improve recovery, and recovery time is a limiter for me.

I think it was discussed some here, too. There's a lot of it I can't argue with. Stretching before exercise *will* reduce performance. I find that stretching relaxes my muscles, which makes it good for recovery, not warm-up. After getting warmed up, the muscles become elastic enough. But for me, stretching is more about maintaining joint and spinal mobility, and it seems to improve recovery, and recovery time is a limiter for me.

Is that a will as in "will definately" or will as in "may"?

re: "The one being referred to (Lally 1994) found a 35% greater injury rate in people who *do* stretch, not the other way round. See:"
http://www-rohan.sdsu.edu/dept/coach...ol44/lally.htm"

rather than relying on some sensationalist abstract, do take the time to read the study. As I remember it was essentially flawed because all the evidence was formed of anecdotal evidence of those who 'stretched' at some time V those who didn't. No real capablilty to measure the degree or methods of stretching, over no given period. Forget the idea of even thinking of controls. Lally was and is the 'WMD' concept against stretching. Mostly unsubstantiated conversational stuff sufficient to 'launch' a liberation of those 'Iraqi' stretchers.
Cycling fits into those sports where very specific muscle training is an important advantage. From a competitive aspect, anything which takes muscle performance outside the needed range will be of some detriment to those who measure and need even small increases or reduce small decreases. A flexible track sprinter is prolly not necessary for him/her to perform at max. Whereas a flexible basketball player has a huge advantage over a more highly muscled, but greatly movement restricted opponent.
So what does basketball have to do with cycling?
My understanding of the origins of this thread hail from the OP's request being more from a general health aspect rather than a purely competitive performance aspect. Even so, outside of very specific event preparation, some overall body flexibility and improved range of motion can help general performance.

'Stretching' also suffers from over-abusers. Its come to mean 'more and further and longer' is better. Lets face it, a short few minutes of intense stretching after an hour or much more of a restrictive movement range, as in cycling, is hardly gonna totally counteract the expected muscle shortening and most certainly could be a setup for injury.
Stretching provides it benefits over much longer time intervals, like in months and years. It creates benefits over decades as we all age. Stretching is best done when you're in a frame of mind for relaxation.
Streching properly means you have a fine sense for slow and steady work, allowing the muscle groups to 'relax' into the position you bring them into. Doing this all with the intent to not stress the muscle /tendon interface. A good stretch happens when you move the muscle to a position that initally get close to a current range limit, and through proper breathing and acquired muscle control, you can literally 'feel' the muscle relax and become comfortable in that position. A good stretch means that once the muscle has relaxed into that position, you could hold it almost indefinitely (other factors like balance not considered).
Stretching which wrongly stresses joints and connective tissue is just wrong. Ther's a lot of that out there. And for some, any one particular stretch may be joint 'stressful', when for others it isn't.
Stretching looks to bringing muscle back to a more powerful range of motion, which will enhance the contractive strength over that range. Stretching is not intended to structurally weaken by causing a loosening of connective tissue.
Along the way, we all have decisions to make regarding the compromise of absolute performance vs overall long term body performance.
I'm prolly makin a safe bet if we had guyz like Mike Jordan or Shaq go head to head against ANY cyclist for both overall strength and flexiblilty.

Well no not all of us. Every athlete with serious ability that I have known has absolutely no consideration for this concept. Its not in their makeup. The world's best athletes deal in absolutes only IMO.


I'll agree thats prolly generally true for those at the top of their athletic events... while on the upside of the curve. Its the climb to the top with a whole lotta blue ski to look at.
After the peak, the view turns downward and everything changes. After what is prolly 12 to 15 yrs of possible best form for most of the 'world's best athletes', there's the rest of anyone's life - often 40 or 50 yrs more. How you deal with that might seem somewhat important at some point.
I won;t agree that they are the 'only' serious athletes. Plenty of people who are considered 'recreational' who none the less go at it with focus. Performance cycling, as with a handful of other sports, is inordinately littered with participants who luv to make themselves suffer along with anyone else who joins in with them.
BFers are a very broad mix, and who's to say who is right? Clock or calendar, you decide.

There's a MAJOR difference between:

"Stretching will not prevent in-sport muscle/tendon/ligament injuries"

and the idea that stretching can prevent injuries from over-tight muscles (e.g. when hip flexors are so tight they pull the pelvis forward, over arch the back and thus cause impinging of the discs).

As well, while stretching may not prevent in-sport injuries, it is still usefull for improving performance. Both from relieving back pain/tightness as well as freeing your legs from tightness that can actually sap your power by limiting the full range of motion as well as strength at different points in your pedal stroke. Stretching is still useful.

Is that a will as in "will definately" or will as in "may"?

Well, it depends on how you do it, I guess. For example if you just did a quick glute stretch to get the kinks out, like folding forward and pushing your chest toward your quad, and do the other side, no big deal. If, on the other hand, you fold forward, breath into your glute and hamstring, concentrate on releasing tension, and slowly, gently fold more as it releases, going deeper into the stretch for, say, 30 seconds or a minute, it's gonna feel soooo good, but you've relaxed that muscle and you'll now have to overcome that relaxation to race.

The optimal solution, IMO, is to do the stretching separately (but consistently) from the riding so your muscles have length and know how to relax as their normal state.

I had achilles problems, tried freelance calf stretches, but phys therapist, later on, decided my calf stretches were exacerbating the problem, gave me better indirect stretches and exercises to work it out (more slowly, albeit). So my main advice is, if you are having pain issues, go to somebody who knows more about it before self-treating takes you too far over the hill.

I definitely agree. I've dealt with knee pain my whole life. Surgeons sent my to a PT who amongst other things prescribed a stretching routine for me. It allowed me to maintain an aerobic exercise life.

Common to all stretching routines is a 5-10 minute mild warm up period before stretching. Stretching cold muscles can definitely do more harm than good.